Male Strength Standards (lb)

The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.

Male
Female
Pounds (lb)
Kilograms (kg)

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Bench Press Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 60 90 128 172 221
120 70 102 142 189 240
130 80 114 156 205 258
140 89 125 170 221 276
150 99 137 183 236 292
160 108 148 196 250 308
170 118 158 208 264 324
180 127 169 220 277 339
190 136 179 231 290 353
200 144 189 243 303 367
210 153 199 254 315 380
220 161 208 265 327 394
230 169 218 275 339 406
240 177 227 285 350 419
250 185 236 295 361 431
260 193 244 305 372 442
270 200 253 314 383 454
280 208 261 324 393 465
290 215 269 333 403 476
300 222 278 342 413 487
310 229 285 351 422 497
lb
lb
years old

Squat Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 79 120 172 234 301
120 92 136 192 257 327
130 106 153 211 279 352
140 119 168 229 300 376
150 132 184 247 320 399
160 145 199 265 340 421
170 157 213 282 359 442
180 169 228 298 377 462
190 182 242 314 395 482
200 193 255 329 413 501
210 205 269 344 430 520
220 216 281 359 446 538
230 227 294 373 462 555
240 238 307 387 477 572
250 249 319 401 493 589
260 260 331 414 507 605
270 270 342 427 522 621
280 280 354 440 536 636
290 290 365 452 550 651
300 300 376 465 563 666
310 309 387 477 576 680
lb
lb
years old

Deadlift Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 101 150 211 283 361
120 116 168 233 308 389
130 131 186 254 332 416
140 146 203 274 355 442
150 160 220 293 377 466
160 174 236 312 398 490
170 188 252 330 419 513
180 201 268 348 438 535
190 214 283 365 458 556
200 227 297 382 476 576
210 239 312 398 494 596
220 252 326 413 512 615
230 263 339 429 529 634
240 275 352 443 545 652
250 287 365 458 561 669
260 298 378 472 577 686
270 309 390 486 592 703
280 320 402 499 607 719
290 330 414 513 622 735
300 341 426 526 636 751
310 351 437 538 650 766
lb
lb
years old

Shoulder Press Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 33 53 79 111 147
120 39 61 89 123 160
130 45 68 98 133 172
140 51 76 107 144 183
150 57 83 116 154 195
160 63 90 124 163 206
170 69 97 132 172 216
180 75 104 140 181 226
190 80 111 148 190 236
200 86 117 155 199 245
210 91 123 163 207 254
220 97 130 170 215 263
230 102 136 177 223 272
240 107 142 183 230 280
250 112 147 190 238 288
260 117 153 196 245 296
270 122 159 203 252 304
280 127 164 209 259 312
290 131 170 215 266 319
300 136 175 221 272 326
310 141 180 227 279 333
lb
lb
years old

Barbell Curl Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 24 42 66 95 128
120 28 47 72 103 137
130 32 52 78 110 145
140 35 56 84 116 152
150 39 61 89 123 160
160 42 65 94 129 167
170 46 69 99 134 173
180 49 73 104 140 180
190 52 77 109 146 186
200 55 81 113 151 192
210 58 85 118 156 197
220 61 88 122 161 203
230 64 92 126 166 208
240 67 95 130 170 214
250 70 99 134 175 219
260 73 102 138 179 224
270 76 105 142 184 228
280 78 109 145 188 233
290 81 112 149 192 238
300 84 115 153 196 242
310 86 118 156 200 246
lb
lb
years old

Bent Over Row Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 50 78 115 159 207
120 58 89 128 174 225
130 67 100 141 189 241
140 76 110 153 203 257
150 84 120 165 217 273
160 92 130 176 230 287
170 100 140 187 242 302
180 108 149 198 255 315
190 116 158 209 267 328
200 124 167 219 278 341
210 131 176 229 289 354
220 139 184 239 300 366
230 146 192 248 311 377
240 153 201 257 321 389
250 160 208 266 331 400
260 167 216 275 341 410
270 173 224 284 350 421
280 180 231 292 360 431
290 186 239 300 369 441
300 193 246 308 378 451
310 199 253 316 387 460
lb
lb
years old

Power Clean Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 63 91 126 166 210
120 71 101 137 180 225
130 79 110 149 192 239
140 87 120 159 204 253
150 95 129 170 216 266
160 102 137 179 227 278
170 110 146 189 238 290
180 117 154 198 248 301
190 123 162 207 258 312
200 130 169 216 268 323
210 137 177 224 277 333
220 143 184 232 286 343
230 149 191 240 295 353
240 155 198 248 304 362
250 161 205 255 312 371
260 167 211 263 320 380
270 173 218 270 328 389
280 179 224 277 336 397
290 184 230 284 343 405
300 189 236 290 350 413
310 195 242 297 358 421
lb
lb
years old

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.